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Tuesday, May 15th: CrossFit

14
May

Tuesday, May 15th: CrossFit

Alpine CrossFit – CrossFit

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Announcements


Monday, May 28th we will have our Annual “Memorial Day Murph” WOD starting at 8:00am.

Warm-up

Posterior Chain Warm-up (No Measure)

500m Row, then…

W/Band:

Monster Walk Lap Forward

Monster Walk Lap Backwards

Monster Walk Lap Lateral (Below knee)

5 Squats @ 25X1

W/O Band x 2 Rounds

10 Bow and Bend (Arch your body back then reach down to touch your toes)

5 Single Arm Deadlift ea. Side + 50′ Briefcase Carry ea. Side

20 Alt Busdrivers

:30 Pec Stretch on Rig (each side)

then, Review Deadlift Set-Up (Empty Barbell)

Strength (not for time)

A: Snatch Grip Deadlift (Est. 4RM in 12:00)

Metcon

B: Metcon (Weight)

E2MOM x 10:00 (5 sets)=

50′ Sled Push + 6 Burpee’s to Target
The Goal is Approx. 45-60s work, 60s Rest. Report total sled weight

Butcher Sled= 70lbs

Dog Sled= 100lbs

In-Balance Strength

C: Metcon (No Measure)

2-3 Sets for Quality:

Opposition Carry (Front Rack/ OH) x 50′ ea.

30s Weighted Deadbug Alt. Legs
Weighted Deadbugs= https://www.youtube.com/watch?v=6mnce0tKNqo

Cool Down

Metcon (No Measure)

Cool-Down Series:

LAX in Glute x 30-45s ea. Side

Band Asst. Forward Fold x 60s

Banded Lunge: 30s Eccentric/Concentric ea. Leg (1:00 Total)

Extra Gains

Weighted Plank (45-45-45)

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